{"id":132,"date":"2007-12-05T02:13:00","date_gmt":"2007-12-05T10:13:00","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=132"},"modified":"2008-04-13T17:28:48","modified_gmt":"2008-04-14T01:28:48","slug":"training-analysis-part-3","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-3\/","title":{"rendered":"Training Analysis, Part 3"},"content":{"rendered":"

In this final edition of looking back over my 2007 training, I will look at my training for the Mid-South Half-Marathon<\/a>. This is part 3. See Part 1<\/a> and Part 2<\/a>.<\/p>\n

I was asked to travel to Arkansas to compete by friend Brian Rayl. After a little deliberation I decided to go ahead and make the trip. I made the final decision to compete at the beginning of September, shortly after completing the Bears of Blue River 10K and and subsequently 3 weeks into the new training plan I chose. \"\"<\/p>\n

I chose the Half-Marathon Training Program for Advanced Competitive Runners<\/a> from Running Planet<\/a>. I wanted something different after having used the Cool Running program for several races. This program is different in several ways, it includes a lot more pacework, harder speed sessions, and in general is a tougher program. In short, I liked it! Some of the workouts were a little complex and I had to re-read them to make sure I understood what I was supposed to do. The site said, “this half marathon training program assumes that you are currently at a base of at least a 6 mile long run and at least 15 total miles per week.”<\/p>\n

Even with my taper I was at that level so that was a good start! Being three weeks behind I had missed a few speed sessions, but nothing too much. Unfortunately, I was suffering with a little burnout<\/strong>. I had still been racing Thursday nights at Shadyside in addition to another speed session and possibly a weekend race.<\/p>\n

The weekend before I decided for sure to do the Arkansas race I did a brick workout with a friend who is training for a half-Ironman distance triathlon next summer. It was a 25 mile bike and 3 mile run brick<\/strong>. (A brick is when you ride your bike and then try and run, it is hard because your legs feel like bricks!) That was a little grueling.<\/p>\n

I licked my wounds and got right back into it. Not the best thing to do with burnout, but I managed okay and bounced back fairly well. We traveled several times in September (anniversary) and October (being in Chicago for the inferno of a marathon!) which resulted in missing some runs. It was fun to run on the Prairie Path in Wheaton, IL with a college buddy and his high school cross country team.<\/p>\n

I missed several days of training after volunteering<\/a> at the Chicago Marathon. I wasn’t feeling very well and it was hot. I missed a 16 miler and a couple of speed sessions. I tried to make up for it a little bit and raced the Indianapolis Half Marathon<\/a> on October 20 which I completed in 1:37:31.<\/p>\n

I missed a few more days of training at the end of October because of a trip to Boone, North Carolina for an interview, missing the last few hard workout before the race.<\/p>\n

After traveling I raced a pretty good race finishing<\/a> 1:36:19. I wasn’t completely happy with it and felt like I was in better shape. But after looking back through my training, I see a huge common theme: MISSING WORKOUTS<\/strong>.<\/p>\n

How can I expect to perform at my best, breaking PRs, and meeting my goals if I don’t train consistently? I think that is something I struggled with all year and even right now as I take time off to relax and recover. Some of the time I missed workout could be directly tied to lacking motivation<\/strong>. A little ache may not have been anything serious, but a day off was easy to justify!<\/p>\n

As I look to next year, I’ll need to be more consistent and stick to the schedules. I’ll plan ahead and make sure training schedules don’t overlap and that I’ll have “down time” between big events.<\/p>\n

Graph It<\/strong><\/p>\n

\"\"<\/p>\n

Graph created by Running Ahead<\/a>, my online running log. If you look closely you’ll notice that the dates from Part 3 and Part 2 overlap. This is because the training program was supposed to start before I raced the 10K.<\/p>\n

Yesterday’s Workout<\/strong><\/p>\n

At the gym again… this time I did the bike. I rode for 30 minutes passing 9.53 boring miles staring out the window! I was listening to my trusty mp3 player. Today I rode a strength workout on the bike which included several hills, maintaining my pace throughout. It was a sold workout and my legs hurt a little afterwards! On a more personal note, I really don’t like the seats they have. They use the wide seats which are supposed to be better I guess, but I prefer the seat on my road bike!<\/p>\n

Technorati tags: Training<\/a>, Analysis<\/a>, half-marathon<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

In this final edition of looking back over my 2007 training, I will look at my training for the Mid-South Half-Marathon. This is part 3. See Part 1 and Part 2. I was asked to travel to Arkansas to compete by friend Brian Rayl. After a little deliberation I decided to go ahead and make […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[17,13,27],"tags":[],"class_list":["post-132","post","type-post","status-publish","format-standard","hentry","category-half-marathon","category-my-running","category-training"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-28","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":155,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/race-plan-for-2008\/","url_meta":{"origin":132,"position":0},"title":"Race Plan for 2008","author":"crossn81","date":"January 10, 2008","format":false,"excerpt":"Last night I bit the bullet and registered for my first 2008 race. My plan has been to run a spring 1\/2 marathon before my fall marathon debut. There was a lot to consider: Time to rest\/recover before starting marathon training Potential weather Course - flat vs hilly Longevity of\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":112,"url":"https:\/\/www.teamcrossworld.com\/running\/2007\/training-analysis-part-1\/","url_meta":{"origin":132,"position":1},"title":"Training Analysis, Part 1","author":"crossn81","date":"November 14, 2007","format":false,"excerpt":"With only one major race left, I thought I would take a look back at my training over 2007 and provide thoughts, insights, and other information from it for you. I trained for 3 major events this year, the Indy 500 Mini Marathon, Bears of the Blue River 10K, and\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/images\/minitraining.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":235,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/half-training-week-twelve-final\/","url_meta":{"origin":132,"position":2},"title":"Half Training: Week Twelve – Final","author":"crossn81","date":"April 22, 2008","format":false,"excerpt":"Image provided by stock.xchn. This is it, the final week of training! Monday - Run 6 miles at goal half marathon pace. A very nice morning for a run! It was just under 30, but sunny. After a half-mile warm-up I did an out and back 6 miler on the\u2026","rel":"","context":"In "Half Marathon"","block_context":{"text":"Half Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/half-marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":520,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/marathon-training-week-14\/","url_meta":{"origin":132,"position":3},"title":"Marathon Training: Week 14","author":"crossn81","date":"September 8, 2008","format":false,"excerpt":"Image from stock.xchn. Only a few more weeks to go and I think the fall weather has finally arrived.\u00a0 I ran what was hopefully my last \"hot\" run on Monday.\u00a0 It is amazing how much the temps have dropped through the week.\u00a0 Monday morning was 70 and the temps barely\u2026","rel":"","context":"In "Marathon"","block_context":{"text":"Marathon","link":"https:\/\/www.teamcrossworld.com\/running\/category\/marathon\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":274,"url":"https:\/\/www.teamcrossworld.com\/running\/2008\/running-status\/","url_meta":{"origin":132,"position":4},"title":"Running Status","author":"crossn81","date":"June 3, 2008","format":false,"excerpt":"As I begin Marathon Training this week I thought I would take a look back at what has happened with my running since the end of my Half Marathon Training. I spent 12 weeks training for the Earth Day Half Marathon at the end of April. Since then my running\u2026","rel":"","context":"In "My Running"","block_context":{"text":"My Running","link":"https:\/\/www.teamcrossworld.com\/running\/category\/my-running\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1497,"url":"https:\/\/www.teamcrossworld.com\/running\/2009\/guest-post-tune-up-races\/","url_meta":{"origin":132,"position":5},"title":"Guest Post: Tune-up Races","author":"crossn81","date":"July 22, 2009","format":false,"excerpt":"Coach Mike Nawrocki with MDRA's 2009 Fall Marathon Training Class had some good words to say about tune-up racing for the marathon. 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